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    Ya man! Thanks! Just SLAAAAAMED! Soo busy. ...

    Ya man! Thanks!
    Just SLAAAAAMED! Soo busy.
    Been leaving house 4:00/4:30 AM. Getting home 8:30/9:00PM.
    Not a bad thing. Only keeping up with my journal on my site.
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    9/26/12 Day 3) EzBar curl 2 x 4-6 110 x 6...

    9/26/12

    Day 3)
    EzBar curl 2 x 4-6
    110 x 6
    130 x 6

    DB hammer curl 2 x 4-6
    60 x 6
    70 x 6
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    UT 9/26/12 3 rounds of: Alternate...

    UT 9/26/12

    3 rounds of:

    Alternate battleropes x 30 sec
    Battlejax x 30
    Battleropes together x 30 sec
    Plank x 60 sec
    -Sprint
    Slammer ball get ups x 10
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    Italian village is amazing. We got upgraded to...

    Italian village is amazing. We got upgraded to that room because we frequent there. We had a walk out patio right at the pool.
    No butler. :(
    Ya. Too bad you cant dive. Maybe in 5 years.
    Bora...
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    9/25/12 Went light on legs today just to get...

    9/25/12

    Went light on legs today just to get them reacclimated. + Rugged Maniac is Saturday!

    Day 2) LEGS

    Squat 5/3/1 (5's)
    235 x 5
    275 x 5
    310 x 5
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    WAS AMAZING!!!!! Stayed in the Italian village...

    WAS AMAZING!!!!!
    Stayed in the Italian village with a walkout patio pool side!
    Ate like a VIKING! See above for menu.
    Did a night dive! WOW! Nothing like sitting on the ocean floor with all...
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    Monday UT 9/24/12 Repeate 4 X 800 meter run...

    Monday UT 9/24/12

    Repeate 4 X

    800 meter run
    Burpees x 20
    Leg raise x 30
    Ball slam get ups x 10
    Pushups x 50
    24" box jumps x 10
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    9/22/12 Just returned from Turks & Caicos....

    9/22/12

    Just returned from Turks & Caicos. AMAZING as always.*
    Week off from training did wonders. I am ready to ROCKanother 8-12 weeks.*
    Ate like a VIKING!

    Example day

    (40 HumaPro tabs...
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    Deads 5/3/1 (3's) 295 x 3 335 x 3 380 x 5 ...

    Deads 5/3/1 (3's)
    295 x 3
    335 x 3
    380 x 5

    Wide pullups (Fat bars) w/Weight
    50 x 6
    60 x 4, 4

    Single arm Hammer row
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    Depends on which exercise, but no actual order....

    Depends on which exercise, but no actual order. Slice em up any way and get em done under an hour!
    BRUTAL!
    Hey, thanks for the email BTW!
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    Nice squats

    Nice squats
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    D. Do you have the link to #29? I had it saved...

    D. Do you have the link to #29? I had it saved on my PC somewhere, but cant locate it. I had a spread sheet as well. When I search it, all the links seem to be broken.
    Tx
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    STEEL LOG 5/3/1 (3's) 115 X *3 130 X 3 150 X 3...

    STEEL LOG 5/3/1 (3's)
    115 X *3
    130 X 3
    150 X 3

    Seated Mil press (To chest)
    155 x 5, 4, 4

    DB side lats
    45 x 8
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    Spartan 1500 1. 100 Burpees 2. 100 TRX...

    Spartan 1500

    1. 100 Burpees

    2. 100 TRX pullups

    3. 100 Box jumps

    4. 100 Dynamax Squat Throws
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    Squat *5/3/1 (5's) 255 x 3 290 x 3 330 x 5 ...

    Squat *5/3/1 (5's)
    255 x 3
    290 x 3
    330 x 5

    Leg press
    12 plates x 6
    14 plates x 6
    16 plates x 6
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    Ha!!!!!!!! That is AWESOME!!!! Haaaa!

    Ha!!!!!!!! That is AWESOME!!!! Haaaa!
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    Bench (5/3/1) 5's 180 x 3 205 x 3 230 x 10 ...

    Bench (5/3/1) 5's
    180 x 3
    205 x 3
    230 x 10

    Bench w/ # 45 chains
    + 185 x 6
    + 195 x 5
    + 200 x 4
    + 205 x 4
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    5 sets of: Burpees x 20 SUPER SET WITH OH...

    5 sets of:
    Burpees x 20
    SUPER SET WITH
    OH Tire press x 20

    Lap + Tire flips

    5 sets of:
    Kettlebell swing x 20
    SUPER SET WITH
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    http://i189.photobucket.com/albums/z305/RUBICON19/...

    http://i189.photobucket.com/albums/z305/RUBICON19/3362378B-435B-472A-85A0-B38A04EC4D76-11161-00000AA09F259477.jpg
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    4 Rounds:* 800 meter run* 20 Burpees* 30 Leg...

    4 Rounds:*

    800 meter run*
    20 Burpees*
    30 Leg raises
    50 Pushups
    400 meter run (Faster pace)
    2-4 minute recovery int
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